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What is Sole Water?

By August 27, 2019January 10th, 2024Drinks, Supplements

What is Sole Water?

Getting Keto Adapted

Adding in Sole Water is important when you begin the ketogenic diet because it will help you combat low energy, low moods, constipation and headaches. Instead of adding in carbs for energy, you must think about your diet and energy differently.

Within the first two to four days of lowering your carb intake to below 20 grams a day, you will start showing elevated blood ketones, which marks the start of your body utilizing nutritional ketosis (and lipolysis) and shifting its primary fuel source to fat. However, you might have issues with energy, moods, headaches, or other common “keto flu” symptoms. To combat the symptoms  of keto flu, you first must make sure to keep your water and electrolytes up; this is why Sole Water is so important. When becoming keto-adapted, your kidneys release much of the salt (and associated water) that they hold onto with  higher-carb diets. You need to add more water and electrolytes (Sole Water) to ensure that you don’t get dehydrated. You also might want to reduce your workouts and activity levels during the first couple weeks.


A well-formulated ketogenic  diet requires getting enough electrolytes and water (Sole Water). It is an important part of becoming keto-adapted, especially in the first few weeks after making the switch to keto. If you do a carb-up, that will make  you retain water (carbohydrates make you retain water) but won’t fix the problem of electrolyte imbalance.  CLICK HERE for more on carb ups. Let’s take a deeper look at electrolytes and their benefits.


Even if adapting to a keto lifestyle doesn’t cause any obvious side effects, you need extra water and sodium. Eliminating packaged foods will likely deplete a lot of the sodium from your diet. If you suffer the fierce headaches that some people get when beginning a low-carb diet, add sodium.

We suggest throwing out your regular table salt and replacing  it with a quality mineral-rich sea salt like Redmond Real Salt. Redmond Real salt is essential for electrolyte balance and will give you energy. After a few months of using Redmond Real Salt salt, you will likely find that table salt has a
chemical-like taste.
It’s not necessary to use these Celtic or Himalayan salts sparingly, either. Redmond salt is harvested from ancient sea  beds with a high mineral content.
They contain about 70 percent of the sodium in regular salt (which has been refined, bleached, and processed until it is pretty much pure sodium chloride, often with anti-caking agents added).
The other 30 percent consists of minerals and micronutrients  (including iodine) found in mineral-rich seas. In terms of taste, we greatly prefer these salts to regular salt; they are well worth the extra cost. Do not make the mistake of using sea salt containing dextrose, which is added as an anti-caking agent and is a form of  sugar!
The chart below shows the relative risk for  cardiovascular events for different sodium intake levels. As you can see, the lowest point (lowest risk) is around 5 grams of sodium a  day, which is about 2 teaspoons of sea salt (salt is about 40 percent sodium by weight). As much as 8 grams of sodium is still less risky than only 1 gram. This is why we recommend a daily goal of 4 to 6  grams of sodium, or about 2 to 2½ teaspoons of salt. This amount includes what you put on your food.

READ MORE ON ELECTROLYTES in Keto: The Complete Guide to Success on the Ketogenic Diet.

Salt may seem like a minor ingredient in your cooking but once you start using a quality salt filled with minerals, you and your dining companions will notice a difference in the flavor of your food. Even though it is a small part of your cooking, salt can take your cooking to the next level!
Many times salt has anti-caking agents added to it such as dextrose, which is another name for sugar. Even sea salts are often devoid of essential trace minerals. Not to mention, many sea salts are contaminated with micro-plastics.
Redmond Salt is found in central Utah, deposited from ancient sea. Redmond salt is made any heating processes, no additives or chemicals. The lovely pink color come from over 60 natural occurring pink trace minerals.

Sole Water

Maria Emmerich
Prep Time 10 minutes
Cook Time 10 minutes
Course Carnivore, Dairy Free, Drinks, Egg Free, Nut Free, Vegetarian
Cuisine American
Servings 96
Calories 0



  • 1/2 cup Magnesium Malate Powder Click HERE
  • Filtered water


  • Fill the mason jar with 3/4 cup Redmond Real Salt and magnesium if using. Add water to fill the mason jar about 1 inch from the top. Seal with the lid and shake vigorously until salt has dissolved.
  • Open the lid and add 1/4 cup Redmond Real Salt. Cover and shake again until salt has dissolved.
  • To consume, take a teaspoon of the Sole Water and place it in a glass with 1 cup filtered water. Drink as needed.


1163mg sodium per teaspoon


Calories: 0 | Fat: 0g | Protein: 0g | Carbohydrates: 0g | Fiber: 0g


“Thank you Maria! I am a diabetic and have been struggling for years to get it under control, I have been on tons of med’s that made me sick and then I just gave up.

Well I found a new doctor and she recommended your “Quick and Easy Ketogenic Cooking cookbook”. Now I have tried just about everything but only lasted a few weeks to a couple of months.

So I thought OK, well when I started my A1C was 10.3 and my cholesterol was off the charts. So I am now in this for 4 months and just got back from the doctors. My A1C is 6.7, I’ve lost 8 pounds and my cholesterol is only a couple points out of range from being normal. To say the least, I am stunned. I feel great, and ready to reach my next goal.

I love your recipes and your video’s. Keep up the good work, we need more people like you to guide us in the right direction and get healthy.” – Debra

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto School!

Click HERE to check out my NEW Keto School!

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • gjeanieg says:

    Hi, Maria! I love Redmond real salt. It is always in my kitchen, along with a few other quality salts. I have also made sole water in the past. I am keto adapted already…Are you recommending the sole water only for the adaptation phase, or do you and Craig take it daily? If I missed that part of the post, I’m sorry. 😊 Thanks!

    • Maria Emmerich says:

      Depends on the person. Some people see benefit from adding this all the time as they don’t get enough salt on food.

  • Tami says:

    How many teaspoons of sole water do you need daily added to your water? I usually just take a teaspoon of salt and add it to warm bone broth and collagen and drink it down quickly. Thank you

  • Debbie says:

    Hi Maria,
    I get confused on the magnesium. Will the type in the recipe cause diarrhea?


  • Karyn says:

    Maria, do I need to be concerned about potassium? I see so many people advocating adding Lite Salt to your water to maintain electrolytes. I am doing some fasting in addition to keto; when I add the lite salt (1/16th of a tsp) to two cups of water, my stomach burns. Is it enough to just add the natural salt and take a Magnesium Glycinate?

  • Kelly says:

    Which magnesium malate brand do you recommend?.

  • Kelly says:

    Do you still believe magnesium malate is the best for constipation? and I have gerd issues, is it safe for me to take this form of magnesium? and my question above about which brand do you recommend?, I know you are very busy, but I hope that I will get a reply.

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